CFWUx2 5wb
21:42

4RM front squat 110kg, BW 81kg. 

Test 3: 14:29 RX

M/39/5’9”/195#

Quarterfinal Test 4
195 lb

Completed 6/11/2021.  Front Squat.

135x10
155x8
205x4
215x4
225x4
230x4
205x4
135x10

14:54 test 3 rx’d. 7:33 on wallballs. Broke 21 19-17-15-13-11-9-8-7 and arms actually burned on wallballs for the first time in years by set 3. Proud of myself for choosing this option. Would’ve preferred the front squats but my legs aren’t optimally rested to put up my best effort and my conditioning always needs work. 

42/69”/177

255, 275x3

Rx
13:49 test 3

26yo
160lb

Test 3:
120wbs (5:50) rx
8 min freestyle swim (distance not recorded)

Test 4: 245lbs 

14:01
14 lb ball to 9ft target 
120 cal row

Test 3
wall balls 60-20-20-20 @ 12# no 20# at my gym
row rx
12:12

M/35/6’/175#

Test 4: 270-lb.
Test 3: 14:29

No rower yet.

Test 4: 240 lbs

test 4 
255#

Test 3. Subbed WB with DB thrusters (2x20# DBs)

13:51

7:20 for the thrusters, 31” transition time, 6:00 row

Test 3
12'39"

Test 4
275lb

Test 3: 19:23 rx

Edit: 4/14/21
Test 4: 165 lbs. crappy form on rep 4

Test four:
    165 Rx 
Test three:
    14:43 RX 

Test #4: 235lbs

QF Test 3, 16:47 Rx, includes transition from garage (wall) to basement (rower)

16:59

bb thrusters 

M 50/190/6’
Scaled #20 ball to a 9’ target and subbed 144 #45 KB sdhps for the row.
10:14.

test 3
13:48

Beginner, 14:21.52

Test 3 13:28

Test 4. 205lbs. 

M/55/6’1”/180

2021 CFG Quarterfinals Test 3:

For time

120 wallballs (20 lbs, 10 ft) (5:15)
Row 120 cal (6:50)

Rx (masked): 12:05

Quarterfinal Test 3:12'18''.
https://youtu.be/3ta-9h-8P-Y
Quarterfinal Test 4: 264lbs.
https://youtu.be/LNkA8sn5CI8

100 wb  20# 8 1/2'
100 cal row
15:47
m/51/175

Quarterfinal Test 3

13:47 @6 kg

15:34rx (7:34 row)

Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row
19:56 16 lb ball

M/25/5'8"/155lb
CrossFit AFK

QFT3 - 13:15 - Rx 

SATURDAY
210410
*Skill/Strength*
4 Rounds of:
5 Strict Chest To Bar
10 Pistols Squat

*Workout of the Day*

*Quarterfinal Test 4*
For max load:
4-rep-max front squat
__________________
167lb - 185lb - 207lb - 223lb

Test 4
180lbs

QT 3 

12:30 Rx(ish)

Target on 9' ceiling is kinda like 10'

M/30s/225lb

No rower so did Test 4

Front squats
built up to 4 Reps-150#(4th one not as deep)

Scaled 

Test 3

8"10

Morning: Modified / scaled version of:

Test 4:
1' AMRAP sets of front squats | 25 kg bar
3' rest
Time cap: 20'
SCORE: 7 + 8 + 9 + 10+ 10 = 44 reps
--
Afternoon: modified: 
Test 3: For time:
120 wall-ball shots | 9 kg sandbag, as high as possible 
120 DB SDLHP | 2x12,5 DBs
SCORE: 16'59'' 😅
--
Woke up really stiff and store. These 3 days were probably the toughest of my CrossFit practice 😫
But as usual, moving helps and one feels better after working out 👍

20lb wall ball/row: 14:04
Front Squat: 195lbs x 4

**Really struggling keeping my heart rate under control on the rows both today and the recent 5k.

Wall Ball 3kg
TB: 5:13

Time: 15:05

Test 3 - 10:55 Rx

Test 4- 260lbs

M/28/6’1”/200lbs

Test 3: 14:20 
Test 4: 275-lbs
Feeling yesterday today - shoulders, legs, core.
I'm gonna go ahead and do test 5 tomorrow (scaling the snatch so I can get more than zero reps)
m/52/5'11"/200#	

Scaled to 90 wall balls and cals 
14:30
Wall is across the street and down a short parking lot. Row took 6:26 and 1480m. 

Q 21.4 test

225 Rx 

145,165,185,205,215 and ended 225 9 seconds remaining 

14:48 rxd. Kicked my ass on the row. 

Long test, subbed 16lbs dumbbell thrusters and elliptical calories
17:54 = 13:18 elliptical + 4:36 thrusters (- switch time)

OR
Quarterfinal Test 4
For max load:
4-rep-max front squat
190x4

100 wall balls for time: 4:28

Test 3:
As RX
13:31
then
Test 4:
215 pounds

Test 3 Rx
13:12

Test 3 Rx'd: 15:01 

I'm pretty sure that is my test 3 time as I got interrupted briefly in between WB and row.  I messed around with front squats up to 165# afterwards, but wouldn't really call it test 4 as I had to cut it short because of time.

Test 3, scaled:
Wall balls to 120 2x15#DBs thrusters
cal row to 120 2x20#DBs SDHP

8:01

Test 3: Rx 14:56
This was a real slugfest for me this morning. 

Test 3

13:25 - 8 foot target 

15:27:
100 wall-ball shots - 20# @ 10'
100-cal. row

13:34,Rx

Test 4: 205#

Test 3 (4/12): Rx 13:39 (wb 6:45, transition killed me @ 30s reprogrammed rower since it shut off, row 6:24.5)

Quarterfinal Test 3
For time:(15’)
120 wall-ball shots
120-cal. row
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
O
Quarterfinal Test 4
For max load:(198lb)
4-rep-max front squat

Rx’d

Test 3:   11:36

Test 4:   287lbs.

Pregnancy Scaling 

Quarterfinal Test 3
For time:
3 rounds
25 wall-ball shots
12 cal. row
1’ Rest

Quarterfinal Test 4

3 sets
10 front squats
(light weight, focus mecanics)

Both 
17:34 rx
235rx

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Boz really explains these well. A test of endurance/stamina and a test of strength that we probably don't have a reference for. Also squatting is a major theme, as well as core-to-extremity in the first one.

MAIN DECISION
Am I feeling a max effort format or a metcon format?

TECHNIQUE SCALE
More reps if doing the front squat workout, for the first workout maybe split it in half and do 2 rounds

CONSISTENCY SCALE
Each workout as listed would probably be good for this scale.

INTENSITY SCALE
For the first workout, split up the work however you want, for the second maybe do a :30 row before each set

INJURY SCALE
Upper-body - 4 rep max back squat
Lower-body - farmers walk/wallball, scale ROM on wall ball if needed

MY STUFF
11:53, did a 1200m run and then 120 wall balls

GENERAL FEAR LEVEL: 7?

Test 4
4 x 135/185/205#
2 x 225#